1. Ubwino wa magnesium

Zina mwazabwino zodziwika bwino za magnesium ndi izi:

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• Amathetsa kukokana kwa mwendo

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• Amathandiza kumasuka ndi kukhazika mtima pansi

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• Thandizo la kugona

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• Anti-kutupa

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• Imathetsa kupweteka kwa minofu

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• Sambani shuga m'magazi

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• Ndi electrolyte yofunikira pakusunga mtima wamtima

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Pitirizani kukhala ndi thanzi la mafupa: Magnesium amagwira ntchito ndi calcium kuti athandize mafupa ndi minofu kugwira ntchito.

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• Kuphatikizidwa mukupanga mphamvu (ATP): Magnesium ndiyofunikira popanga mphamvu, ndipo kusowa kwa magnesium kumatha kukupangitsani kutopa.

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Komabe, chifukwa chenicheni chomwe magnesium ndi chofunikira ndi ichi: magnesium imalimbikitsa thanzi la mtima ndi mitsempha. Ntchito yofunikira ya magnesium ndikuthandizira mitsempha, makamaka mkati mwa mitsempha, yotchedwa endodermis. Magnesium ndiyofunikira pakupanga zinthu zina zomwe zimapangitsa kuti mitsempha ikhale yolimba. Magnesium ndi vasodilator yamphamvu, ndipo imathandizira mankhwala ena kuti mitsempha ikhale yofewa kuti isawume. Magnesium imalepheretsanso mapangidwe a mapulateleti pamodzi ndi mankhwala ena kuti apewe magazi kapena kuundana kwa magazi. Popeza chomwe chimayambitsa imfa padziko lonse lapansi ndi matenda a mtima, ndikofunikira kudziwa zambiri za magnesium.

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A FDA amalola kuti zotsatirazi zokhudzana ndi thanzi: "Kudya zakudya zomwe zili ndi magnesium yokwanira kumachepetsa chiopsezo cha kuthamanga kwa magazi." Komabe, a FDA anagamula kuti umboniwo unali wosagwirizana ndi wosatsimikizirika.” Iwo ayenera kunena zimenezo chifukwa pali zifukwa zambiri zolo?etsedwamo.

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Kudya bwino n’kofunikanso. Ngati muli ndi zakudya zopanda thanzi, zopatsa mphamvu zama carbohydrate, kumwa magnesiamu kokha sikungathandize kwambiri. Chifukwa chake zikafika pazifukwa zina zambiri, makamaka zakudya, ndizovuta kutsutsa zomwe zimayambitsa komanso zotsatira zazakudya, koma mfundo ndiyakuti, tikudziwa kuti magnesium imakhudza kwambiri dongosolo lathu lamtima.

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2.Zizindikiro za kuchepa kwakukulu kwa magnesium

Zizindikiro za kuchepa kwakukulu kwa magnesium ndi izi:

• Mphwayi
• Kupsinjika maganizo
• Zokomoka
• Zopweteka
• Kufooka

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3.Chimene chimayambitsa kusowa kwa magnesium ndi momwe mungawonjezere magnesiamu

Zifukwa za kusowa kwa magnesium:

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• Miyezo ya Magnesium muzakudya idatsika kwambiri

66% ya anthu samapeza zofunikira zochepa za magnesium pazakudya zawo. Kuperewera kwa Magnesium m'nthaka yamakono kumabweretsa kuchepa kwa magnesium muzomera ndi nyama zomwe zimadya mbewu.

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80% ya magnesium imatayika pakukonza chakudya. Zakudya zonse zoyengedwa zimakhala ndi magnesium yochepa.

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• Pewani masamba omwe ali ndi magnesium

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Magnesium ali pakatikati pa chlorophyll, chinthu chobiriwira m'zomera chomwe chimapangitsa photosynthesis, njira yomwe zomera zimayamwa kuwala ndikuzisintha kukhala mphamvu zamakemikolo kuti zigwiritsidwe ntchito ngati mafuta (monga chakudya, mapuloteni). M’kati mwa photosynthesis, zomera zimatulutsa okosijeni ngati zinthu zotayirira, koma okosijeni si chinthu chongowonongeka kwa anthu.

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Anthu ambiri amadya chlorophyll (masamba) pang'ono m'zakudya zawo, koma timafunikira zambiri, makamaka ngati tilibe magnesium.

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Momwe mungawonjezere magnesium? Amapezeka makamaka kuchokera ku zakudya zokhala ndi magnesium ndi zowonjezera.

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Gwero la Chakudya:

• masamba obiriwira

Masamba obiriwira obiriwira ndiye gwero labwino kwambiri la magnesium. Muyenera makapu 7 mpaka 10 a masamba patsiku (30 magalamu pa kapu).

• Mtedza ndi mbewu
• Zakudya zam'nyanja
• Nyama
• Zipatso

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Zowonjezera:

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Mitundu yotsatirayi ya magnesium ikulimbikitsidwa:

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• Magnesium citrate: Magnesium citrate imatengedwa mosavuta ndi thupi ndipo imathandiza kwambiri pochotsa kukokana ndi mutu. Koma ngati mumadya kwambiri, zimatha kukhala ndi vuto laxative.

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• Magnesium threonate: imathandizira kuzindikira kwa ubongo. Koma ili ndi kuipa kokwera mtengo.

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• Magnesium glycinate: Magnesium glycinate ndi magnesium glycinate alibe kusiyana kulikonse, ndi chinthu chomwecho. Magnesium glycine imatengedwa mosavuta ndi thupi ndipo imathandizira kuchepetsa kukokana, kukhalabe ndi shuga wamagazi athanzi, kuchepetsa nkhawa ndikupumula. Magnesium glycine satulutsa zotsatira zoyipa.

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Amino acid yomwe imagwiritsidwa ntchito popanga magnesium glycine ndi glycine, yomwe imathandizanso kukonza kugona, kuchepetsa kugona masana, kukupangitsani kukhala omasuka komanso zopindulitsa zina.

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• Magnesium whoroate: Magnesium whoroate ndi yabwino kwambiri kwa akatswiri othamanga ndipo imatha kulimbikitsa mphamvu. Koma ndi okwera mtengo.

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• Magnesium taurine: Magnesium taurine ndi yabwino kwambiri kwa anthu omwe ali ndi vuto la shuga m'magazi, makamaka odwala matenda ashuga.

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• Magnesium malate: Yothandiza kwambiri pakuchepetsa fibromyalgia.

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Pewani kumwa mankhwala a magnesium m'njira zotsatirazi:

• Magnesium oxide
• Magnesium hydroxide
• Magnesium carbonate
• Magnesium sulphate